Do Women Need To Take Magnesium? Here’s the Experts’ Verdict

Magnesium is one of the most essential minerals for overall health and has been shown to have a wide range of benefits, from promoting restful sleep to supporting bone strength. But just how important is magnesium, especially for women’s health, and what unique benefits does it have?

newsweek We reached out to experts to find out whether low magnesium levels affect women uniquely and to determine whether magnesium is a supplement that all women should consider taking. As it turns out, it can be caused by a number of women’s health issues, including polycystic ovary syndrome (PCOS), pregnancy, and menopause.

Despite the recommended daily intake of 420 mg for men and 320 mg for women, the average American’s diet is typically deficient, providing only about half of the magnesium needed. In fact, a 2018 study found that Journal of the American Osteopathic Association Studies suggest that up to 50 percent of the U.S. population may be magnesium deficient.

Why magnesium is essential for women’s health

Jacob Teitelbaum is a board-certified internal medicine physician and recognized expert in the areas of chronic fatigue syndrome, fibromyalgia, sleep, and pain. Mr. Teitelbaum is the author of numerous books, including: From the tiring to the wonderful. said newsweek The following symptoms may be improved by taking magnesium supplements.

1. Insulin resistance and weight gain (including PCOS): Magnesium deficiency is associated with insulin resistance and weight gain, which are common symptoms of PCOS (polycystic ovarian syndrome). Magnesium supplementation, often in combination with other nutrients, has been shown to be effective in managing these symptoms.
2. Mood disorders (PMS, anxiety, depression): Hormone-related mood disorders such as PMS, anxiety, and depression are often exacerbated by low magnesium levels. Studies have shown that supplementing with magnesium and vitamin B6 can significantly reduce PMS symptoms.
3. Menopausal symptoms (hot flashes and depression): Low magnesium levels can worsen the hot flashes and depression associated with menopause, but supplements have been shown to reduce the frequency and severity of hot flashes.
4. health during pregnancy: Magnesium is essential for a healthy pregnancy and helps prevent and treat conditions such as eclampsia, high blood pressure, and premature birth.
5. bone health: Magnesium deficiency worsens bone density loss and increases the risk of osteoporosis and fractures.
6. Fatigue and Chronic Fatigue Syndrome (CFS), Fibromyalgia, and Long-Term Coronavirus: These symptoms occur three to four times more often in women than men and are often associated with low magnesium levels. Magnesium is essential for cellular energy production, and a deficiency can cause symptoms of low energy and fatigue in these conditions.
7. autoimmune disease: Women are three times more likely to experience autoimmune diseases due to genetic factors. Low magnesium levels increase susceptibility to oxidative stress and inflammation, both of which can worsen autoimmune diseases.

What are the symptoms of magnesium deficiency?

Dr Kaywan Khan, a medical practitioner, said: newsweek Decreased magnesium levels can be subtle and often go unnoticed without professional evaluation.

Fatigue, muscle cramps, constipation

Mr Khan, who works at Hanna London’s Harley Street Clinic, said: ‘Magnesium plays a huge role in muscle relaxation and function, so low magnesium levels can lead to increased muscle spasms, spasms and weakness. There is a gender,” he said.

“This can also affect the gastrointestinal tract, as magnesium helps stimulate peristalsis, the wave-like muscle contractions that move food through the intestines. When magnesium is deficient, these contractions It can weaken, slow transit time, and cause potential symptoms of constipation.”

“Fatigue and fatigue are also common with magnesium deficiency, as magnesium is essential for energy production within cells.”

Deterioration of mental health

Magnesium is the fourth most abundant mineral in the body, so it’s no wonder that low magnesium levels can affect you both mentally and physically.

“In addition to the physical effects of magnesium deficiency, other symptoms can also be emotional, because magnesium helps regulate neurotransmitters that affect mood,” Kahn said.

“As a result, women may experience anxiety, irritability, or sudden mood changes. Additionally, magnesium helps relax blood vessels and regulate blood flow to the brain. Magnesium deficiency can cause these can cause constriction of blood vessels, which, when combined with emotional stress, can cause headaches and migraines.

Severe magnesium deficiency

Symptoms like muscle cramps and low mood are often attributed to other causes, like premenstrual syndrome (PMS) or overexercising. However, as magnesium deficiency progresses, more serious symptoms can occur, including numbness, tingling, muscle contractions, convulsions, seizures, personality changes, abnormal heart rhythms, and even coronary artery spasm. the study.

Khan added that chronically low magnesium levels are associated with an increased risk of diseases such as high blood pressure, type 2 diabetes and osteoporosis, all of which can negatively impact long-term health. .

Should all women take magnesium?

There is no one-size-fits-all approach when it comes to supplements. In fact, too much of a good thing can sometimes be harmful. newsweek They consulted with Khan, Teitelbaum, and dual-certified physician Dr. Resham Uttamchandani to find out whether magnesium supplementation could be beneficial for all women.

said Uttam Chandani, founder of Los Angeles-based video consultation platform Dr. U. newsweek: “Many women can meet their magnesium needs with a diet rich in whole grains, nuts, and leafy greens, but there are some cases that are worth closer consideration: during pregnancy, after surgery, or Life stages such as intense exercise training can increase magnesium requirements.

But Teitelbaum said, “Unless you’re willing to spend many extra hours a day shopping and preparing meals, it’s very difficult for Americans to get optimal levels of all the nutrients in their diets.” Ta.

For this reason, he recommends that all women take a high-quality multivitamin containing a high dose of B vitamins and 150 to 200 mg of well-absorbed magnesium daily.

Khan added: “While not all women need to take magnesium supplements, many women can benefit from increasing their intake, especially when dealing with hormones such as pregnancy, menopause, and menstruation. “During times of change, magnesium levels tend to drop. This deficiency can cause pain.” Cramps, increased fatigue, and mood swings are all things that magnesium supplements can help alleviate by supporting hormonal balance. ”

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